T-bar row exercise is one of the most important workouts to target the large muscles of your back, specifically the latissimus dorsi (lats) as well as hit your teres major and biceps brachii. T-bar rows also work your shoulders and the pulling muscles in your arms — biceps, brachialis and brachioradialis. Your abdominals, hamstrings and glutes must also engage to help stabilize your body in the bent-over position as you lift.

Guideline exercise

  • Always consult your doctor or physician before practice.
  • Keep the weight in moderate due to the straining of your lower back.
  • If you are a beginner in weight lifting, it is a good idea to have a spotter.



START: Bend forward until your torso is almost parallel to the floor, your knees slightly bent. Grab the bar with one arm just behind the plate
FINISH: Pull the bar straight up with your elbow in until the plates touch your chest and squeeze your back muscles at the top of the move. Slowly lower to the starting point and repeat without letting the plates touch the floor.














START: Straddle across the bar facing away from the landmine with your feet shoulder-width apart. Keep your back flat, bend down and pick up the bar. Grip the bar with your bare hands or use a V-handle secured underneath the end of the barbell. Keep your torso about 45 degrees to the floor, arms extended toward the floor.
FINISH: Pull the bar toward your chest; squeeze your shoulder blades together at the top of the move. Slowly lower back to the start and repeat.















START: Stand with feet together and hold the end of the bar with your right hand in front of your thigh, arm extended.
FINISH: Bend your left knee slightly as you bend forward from your hips. Extend your right leg to hip height behind you as you lower bar toward the floor. Rise up to the starting point and repeat. Switch sides to complete set.














Q: How many sets and reps do you recommend for T bar row?

A: For beginners, do at least 8-10 reps for 2-3 sets. Advanced trainees should shoot for 4-5 sets of 6-8 reps. If you cannot complete the set at first, it’s ok because quality is much more important than quantity in T-bar row workouts.

Q: What things should I avoid when practicing T-bar row?

A: Weight is the first important feature for an effective T-bar row exercise. Choose the weight that fits your fitness level to bring explosive result. Avoid picking too many weight plates, which can make you lose balance and collapse. Posture is the second essential consideration to perform T-bar row exercise. Always keep your back straight as you perform the exercise, as well as flex your arms and raise your elbows until they touch your body. Do not collapse your shoulders, jerk your arms, or use momentum to pull the weight up.




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